Low Fat Tehri
Low Fat Tehri is a wholesome, aromatic one-pot rice dish brimming with vibrant vegetables and warm Indian spices, perfect for a light yet satisfying meal. This healthier twist on the classic Tehri incorporates low-fat plain yogurt and a minimal amount of oil, ensuring guilt-free indulgence without sacrificing flavor. Featuring fragrant basmati rice, golden caramelized onions, and a blend of spices like turmeric, cumin, and garam masala, every bite is a delight for the senses. Packed with colorful veggies like carrots, peas, potatoes, and cauliflower, this dish not only tastes amazing but is also nutrient-rich. Ready in around 45 minutes, this quick and easy recipe is ideal for busy weeknights or a wholesome vegetarian dinner. Garnished with fresh cilantro, Low Fat Tehri is delicious on its own or served with a side of yogurt or salad for a complete, balanced meal.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 medium, diced Carrot
- 0.5 cup Green peas
- 1 medium, diced Potato
- 0.5 cup Cauliflower florets
- 1 finely chopped Green chili
- 1 inch, grated Ginger
- 1 medium, thinly sliced Onion
- 1 medium, chopped Tomato
- 2 tablespoons Low-fat plain yogurt
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 teaspoon Coriander powder
- 1 teaspoon (or to taste) Salt
- 1 teaspoon Oil (preferably olive or canola)
- 2 cups Water
- 2 tablespoons, chopped (for garnish) Fresh cilantro
Instructions
Rinse the basmati rice thoroughly under cold water until the water runs clear. Soak the rice in water for 15 minutes, then drain and set aside.
Heat 1 teaspoon of oil in a large, non-stick pot or pressure cooker on medium heat.
Add cumin seeds and allow them to splutter for 30 seconds.
Add the sliced onion and sauté until golden brown, about 5-7 minutes.
Stir in the green chili and grated ginger, cooking for an additional minute.
Add the diced tomato and cook until soft and mushy, about 3-4 minutes.
Mix in turmeric powder, red chili powder, coriander powder, and salt. Stir well to fully incorporate the spices.
Add the diced vegetables—carrots, potatoes, cauliflower, and green peas—and toss to coat them with the spice mixture.
Stir in the low-fat yogurt and cook for 2 minutes, allowing the vegetables to absorb the flavors.
Add the drained basmati rice to the pot and mix gently to combine with the vegetable mixture.
Pour in 2 cups of water, stir well, and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover with a tight-fitting lid, and cook for 15-20 minutes, or until the rice is tender and the water is fully absorbed.
If using a pressure cooker, cook for 2 whistles on medium heat, then turn off the heat and allow the pressure to release naturally.
Once cooked, gently fluff the tehri with a fork. Sprinkle garam masala and fresh cilantro on top.
Serve hot as a wholesome and satisfying meal on its own or with a side of low-fat yogurt or salad.
Nutrition Facts
Calories |
655 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 2071 mg | 90% | |
| Total Carbohydrate | 132.3 g | 48% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 21.8 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 309 mg | 24% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 2006 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
